Squat Doubles. Mon. 1-02-2012.

Back Squat 4x2 (belted)
205 (@8+), 215 (@9), 215 (@9), 225 (@10)

Box Squat 4x4 (belted)
145 (@8+), 155 (@9), 165 (@9+), 170 (@10-)

Form Focus Squats 4x8 (belted)
115 (@7), 135 (@9), 115 (@7), 115 (@7)

Standing Calf Raises 3x15
-> standing on a 1 inch wooden board and using shrug machine
1 pes, 1 pes, 1 pes

Rotary Torso Machine (core) 3x12
80, 80, 80

Squat. Mon. 12/26.

Back Squat 4x4 (belted)
185 (@9), 195 (@9+), 205 (@10), 195 (@9+)
-> (form still shabby, torso bent over a lot)

Box Squat 4x2 (belted)
155 (@9), 165 (@9+), 175 (@9+), 185 (@10-)

Form Focus Squats 2x8 (belted)
135 (@7), 135 (@7)

Standing Calf Raises (w/ shrug machine) 3x10
BW, 1pes, 1pes
-> (not too heavy, achilles tendons felt so-so)

Rotary Torso Machine 2x16
70, 70

Squats. Mon. 12/19.

**** TRICEPS, PECS, & LOWER BACK STILL VERY SORE FROM ASSISTANCE WORKOUTS. THIS CERTAINLY LIMITED TODAY'S PERFORMANCE & MY SQUAT FORM WAS HORRIBLE (LEANING OVER, ETC) ****

Back Squat 4x2 (belted)
205 (@9), 215 (@9), 215 (@9), 220(@10)

Box Squat 4x4 (belted)
135 (@8), 135 (@8), 135 (@7), 135 (@7)
-> kept lighter in order to practice good form & keep torso upright.

High Bar Squats 2x8 (belted)
135 (@7), 135 (@8)
-> kept light to focus on form & keep upright.

Form Focus Squats 1x8 (no belt)
135 (@9)

Calf Raises (on the Pony Express Machine) 3x15
20 lbs, 20 lbs, 20 lbs
-> kept light for achilles

Rotary Torso Machine (Core) 3x16
70, 70, 70

Return of the Back Squat. Monday, 9/6/10

**** DYNAMIC PLYOMETRIC WARMUP ****

Back Squats 3x5
175
185
185 (tough)
-> no belt

Pause Squats 3x3
-> with 3 second pauses, no belt
135
135
135

Barbell Lunges 3x8 each leg
95
105
105

Shrug Machine 4x8
-> all sets slow and controlled with 3 plates on each side

Rotary Torso Machine (Core) 4x5 each way
80
110
110
110

Hamstring Leg Curl 3x8 each leg
80
80
80

Machine Calf Raises
150x20
174x20 all with pauses at top
174x20 all with pauses at top

**** DYNAMIC AND STATIC STRETCHING ****